BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to re your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Perform sets of - of each exercise. Concentrate on good form. Stand up in front of a flat bench. Grasp a dumbbell in each hand with your palms facing the side of your legs Set your legs shoulder width apart with the toes pointed out slightly. Bend your knees and slowly lower your torso, keeping your back straight and eyes up at all times. Continue moving down until you touch the bench behind you. Inhale as you perform this step. Push through your heels and start to raise your body upward moving back to into the starting. of DB FLAT BENCH CHEST PRESS DB ARNOLD PRESS DB BENT OVER ROW Hold dumbbells close to your chest and lie back on a bench. The palms of your hand will be facing towards your body. Bring your arm to 90 degrees. Exhale as you push the dumbbells up using your pectoral muscles. Lock your arms and hold for a second before slowly returning to the starting. Note: A longer bench may be used to support your entire torso Begin standing with elbows bent holding weights against your chest Knuckles will begin facing out or away from you Begin to straighten your arms as you lift the dumbbells directly overhead Palms will rotate and knuckles will be facing behind you when arms are fully extended Reverse the movement back to the starting Kneel over side of bench by placing left knee and left hand on bench for support Position right foot slightly back to side and grasp dumbbell with right hand palm facing body While keeping your back flat and torso stationary pull dumbbell straight up to side of your chest, squeezing your back muscles Return dumbbell slowly until arm is extended and shoulder is stretched downward and repeat on opposite side
DB SEATED FRENCH PRESS BW CROSSOVER CRUNCH DEAD BUG INTERMEDIATE Begin seated with tall posture dumbbell directly overhead grasping with one hand Keeping your elbows fixed and pointing straight towards the ceiling Slowly lower the weight behind your head as low as comfortable Pause and then slowly bring weight back to the starting of repetitions Begin by lying on your back with knees bent and feet flat on the floor Cross one ankle on to the top of the other knee Place opposite hand behind your head Leading with your shoulder lift your body away from the ground Twist and rotate your core guiding elbow towards the knee Slowly lower back to start Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle Extend arms directly upwards from the shoulder Pull belly button in towards your spine and compress the hollow area in your low back against the floor Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals Maintaining this pressure slowly lower one leg until your heel touches the floor and return it to start. Repeat thisleg movement on the opposite side -R, -L= rep
DAY FULL BODY WORLDS GREATEST WARM UP DB WEIGHTED SQUAT This is a three-part stretch. Perform sets of - of each exercise. Concentrate on good form. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to re your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Stand with torso straight and core engaged, dumbbells in each side down by your side. Inhale and begin by bending your knees and pushing your hips back while maintaining a straight posture with your head up. Exhale as you push through your feet and straighten your legs to starting. Tip: your knees should never go past your toes - this places undue stress on the knees. DB FRONT TO LATERAL RAISE DB ALT HAMMER CURL DB LYING CROSS BODY TRICEP EXTENSION Stand with feet shoulder with apart holding dumbbells With straight arms raise both dumbbells up in front of you until arms are parallel in front of you holding for sec. From the front extended, bring both arms out to your sides while keeping at shoulder level Slowly let arms down to sides and then reverse the process, extend up on sides to shoulder level - rotate to the front and slowly lower Begin with dumbbells next to your hips Knuckles will remain facing out through this entire motion Bending at the elbow lift one weight towards your shoulder Pause at the top and slowly return to the starting Repeat movement with opposite arm of Take a dumbbell in one hand and lay down on the floor or weight bench. Lift the dumbbell straight up in the air (above your shoulder), elbow is pointed away from your body. Inhale, bend the elbow and lower the weight slowly to the opposite shoulder. Exhale, lift the dumbbell and return to the starting. Repeat for desired, then switch sides.
DB SEATED BICEP CURLS WITH TWIST BW HIP BRIDGE DEAD BUG INTERMEDIATE Sit upright with an engaged core, palms facing your body (hammer grip). Slowly curl your arms up to your shoulders. Midway though the curl, rotate the wrist so it faces your body at the top of the movement. Pause for a second and slowly return the dumbbells to the starting, rotating back to a hammer grip midway through the movement. Begin lying on your back, knees bent, feet flat on the floor directly below your knees Push into your heels as you lift your hips away from the ground At the top range of motion squeeze and engage your glutes before lowering back to the start Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle Extend arms directly upwards from the shoulder Pull belly button in towards your spine and compress the hollow area in your low back against the floor Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals Maintaining this pressure slowly lower one leg until your heel touches the floor and return it to start. Repeat thisleg movement on the opposite side -R, -L= rep
DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Perform sets of - of each exercise. Concentrate on good form. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to re your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Stand up in front of a flat bench. Grasp a dumbbell in each hand with your palms facing the side of your legs Set your legs shoulder width apart with the toes pointed out slightly. Bend your knees and slowly lower your torso, keeping your back straight and eyes up at all times. Continue moving down until you touch the bench behind you. Inhale as you perform this step. Push through your heels and start to raise your body upward moving back to into the starting. of DUMBBELLS HAMMER SHOULDER PRESS DB BENT OVER ROW DB TRICEP PRESS Begin with dumbbells next to your shoulders Knuckles will face away from your body during the entire movement Press dumbbells directly above your head until elbows are extended Lower back to the starting of Kneel over side of bench by placing left knee and left hand on bench for support Position right foot slightly back to side and grasp dumbbell with right hand palm facing body While keeping your back flat and torso stationary pull dumbbell straight up to side of your chest, squeezing your back muscles Return dumbbell slowly until arm is extended and shoulder is stretched downward and repeat on opposite side Stand with feet shoulder width apart and dumbbell in both hands. Fully extend the arms with the dumbbell overhead (tip: palm of your hand is facing forward) Keep your arm close to your head and lower dumbbell behind your head until your forearm touches your bicep (only your forearm is moving) Use your triceps to raise the dumbbell. Breathe out as you lift the dumbbell. Repeat for ddesired number of
DEAD BUG INTERMEDIATE CLAMSHELL EXERCISE BW CROSSOVER CRUNCH Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle Extend arms directly upwards from the shoulder Pull belly button in towards your spine and compress the hollow area in your low back against the floor Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals Maintaining this pressure slowly lower one leg until your heel touches the floor and return it to start. Repeat thisleg movement on the opposite side -R, -L= rep Lay on one side hips stacked as if you were pressed up against a wall Keeping knees stacked, tuck them towards your chest to almost 90 degrees Open, or lift the top knee towards the ceiling as far as range of motion will allow creating a "clamshell" with your legs Slowly return to the start of and repeat on the opposite side Begin by lying on your back with knees bent and feet flat on the floor Cross one ankle on to the top of the other knee Place opposite hand behind your head Leading with your shoulder lift your body away from the ground Twist and rotate your core guiding elbow towards the knee Slowly lower back to start